Calculate Calories Per Day to Maintain Weight
Total Daily Energy Expenditure (TDEE) Calculator
Estimate the number of calories you need to consume daily to maintain your current body weight based on your Basal Metabolic Rate (BMR) and activity level.
Male
Female
Select your biological sex for accurate BMR calculation.
Enter your current weight in kilograms.
Enter your height in centimeters.
Enter your age in whole years.
Sedentary (little or no exercise)
Lightly active (light exercise/sports 1-3 days/week)
Moderately active (moderate exercise/sports 3-5 days/week)
Very active (hard exercise/sports 6-7 days a week)
Extra active (very hard exercise/sports & physical job)
Choose the option that best describes your typical weekly physical activity.
Your Daily Calorie Needs
— kcal
Basal Metabolic Rate (BMR)
— kcal
Activity Multiplier
—
Total Daily Energy Expenditure (TDEE)
— kcal
BMR is calculated using the Mifflin-St Jeor Equation. TDEE = BMR × Activity Multiplier.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job. |
| Lightly Active | 1.375 | Light exercise/sports 1-3 days/week. |
| Moderately Active | 1.55 | Moderate exercise/sports 3-5 days/week. |
| Very Active | 1.725 | Hard exercise/sports 6-7 days/week. |
| Extra Active | 1.9 | Very hard exercise/sports & physical job or intense training. |
What is Calories Per Day to Maintain Weight?
Understanding your **calories per day to maintain weight** is fundamental to managing your body composition and overall health. This figure, often referred to as your Total Daily Energy Expenditure (TDEE), represents the total number of calories your body burns in a 24-hour period to sustain itself. It encompasses all bodily functions, from breathing and circulating blood (Basal Metabolic Rate – BMR) to digesting food and performing physical activities.
Knowing your **calories per day to maintain weight** helps you make informed decisions about your dietary intake. If your goal is weight maintenance, you should aim to consume roughly the same number of calories you expend. Consuming more calories than you burn will lead to weight gain, while consuming fewer will result in weight loss. This calculator provides a personalized estimate to guide you.
Who should use it? Anyone interested in understanding their energy balance, including individuals aiming for weight maintenance, athletes monitoring their intake, or those curious about their metabolic rate. It's a crucial metric for sustainable health and fitness plans.
Common misconceptions: A frequent misunderstanding is that calorie needs are static. However, your TDEE fluctuates based on activity, age, muscle mass, and even environmental factors. Another misconception is that simply counting calories is enough; the *quality* of those calories also plays a significant role in health and satiety.
Calories Per Day to Maintain Weight Formula and Mathematical Explanation
Calculating your **calories per day to maintain weight** involves estimating your Total Daily Energy Expenditure (TDEE). The most common approach uses the Basal Metabolic Rate (BMR) as a foundation and then applies an activity multiplier.
Step 1: Calculate Basal Metabolic Rate (BMR)
We use the Mifflin-St Jeor equation, considered one of the most accurate for estimating BMR:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step 2: Determine Activity Level Multiplier
Once BMR is calculated, it's multiplied by an activity factor that represents the average calorie expenditure from daily activities and exercise.
Step 3: Calculate Total Daily Energy Expenditure (TDEE)
TDEE = BMR × Activity Multiplier
This TDEE value represents your estimated **calories per day to maintain weight**.
Variables Table:
| Variable | Meaning | Unit | Typical Range |
|---|---|---|---|
| Weight | Body mass | Kilograms (kg) | 18 – 200+ kg |
| Height | Body stature | Centimeters (cm) | 100 – 210+ cm |
| Age | Number of years lived | Years | 1 – 120 years |
| Biological Sex | Physiological sex assigned at birth | Male / Female | N/A |
| Activity Level | Average daily physical activity intensity | Multiplier (e.g., 1.2 – 1.9) | 1.2 – 1.9 |
| BMR | Calories burned at rest | Kilocalories (kcal) | ~1200 – 2500+ kcal |
| TDEE | Total daily calorie needs | Kilocalories (kcal) | ~1500 – 4000+ kcal |
Practical Examples (Real-World Use Cases)
Understanding how to use the **calories per day to maintain weight** calculator is best illustrated with examples:
Example 1: Sarah, a Moderately Active Office Worker
Sarah is a 30-year-old female, weighs 65 kg, is 165 cm tall, and exercises moderately 3-5 times a week. She wants to know her maintenance calories.
- Inputs: Sex: Female, Weight: 65 kg, Height: 165 cm, Age: 30, Activity Level: Moderately Active (1.55)
- Calculation:
- BMR = (10 * 65) + (6.25 * 165) – (5 * 30) – 161 = 650 + 1031.25 – 150 – 161 = 1370.25 kcal
- TDEE = 1370.25 * 1.55 = 2123.89 kcal
- Result: Sarah's estimated **calories per day to maintain weight** is approximately 2124 kcal. To maintain her current weight, she should aim to consume around this many calories daily.
Example 2: Mark, a Very Active Construction Worker
Mark is a 45-year-old male, weighs 90 kg, is 180 cm tall, and engages in very physically demanding work and exercise 6-7 days a week. He needs to understand his high energy expenditure.
- Inputs: Sex: Male, Weight: 90 kg, Height: 180 cm, Age: 45, Activity Level: Very Active (1.725)
- Calculation:
- BMR = (10 * 90) + (6.25 * 180) – (5 * 45) + 5 = 900 + 1125 – 225 + 5 = 1805 kcal
- TDEE = 1805 * 1.725 = 3113.63 kcal
- Result: Mark's estimated **calories per day to maintain weight** is approximately 3114 kcal. His physically demanding lifestyle necessitates a significantly higher caloric intake to avoid unintentional weight loss.
How to Use This Calories Per Day to Maintain Weight Calculator
Using our **calories per day to maintain weight** calculator is straightforward and designed for ease of use:
- Input Your Details: Accurately enter your biological sex, current weight (in kilograms), height (in centimeters), and age (in years). These are crucial for the BMR calculation.
- Select Your Activity Level: Choose the activity level that best reflects your typical weekly exercise and daily movement. Refer to the table provided for descriptions.
- Calculate: Click the "Calculate" button.
- Review Results: The calculator will display your estimated Basal Metabolic Rate (BMR), the activity multiplier used, and your Total Daily Energy Expenditure (TDEE), which is your target **calories per day to maintain weight**. The primary result is highlighted for clarity.
- Reset or Copy: Use the "Reset" button to clear the fields and start over with new inputs. The "Copy Results" button allows you to easily save or share your calculated values.
How to read results: Your TDEE is the most important number for weight maintenance. If you consistently eat this number of calories, your weight should remain stable. Consuming slightly more may lead to gradual weight gain, while consuming slightly less may lead to gradual weight loss.
Decision-making guidance: Use your TDEE as a baseline. If you're starting a fitness program or changing your diet, monitor your weight for a few weeks while consuming close to your calculated TDEE. Adjust your intake by small increments (e.g., 100-200 kcal) based on whether you are gaining or losing weight unintentionally. Remember that factors like muscle gain can affect weight even if body fat percentage remains stable.
Key Factors That Affect Calories Per Day to Maintain Weight Results
While the TDEE calculator provides a solid estimate, several factors can influence your actual **calories per day to maintain weight** needs:
- Muscle Mass: Muscle tissue is metabolically more active than fat tissue. Individuals with higher muscle mass generally have a higher BMR and TDEE. Strength training can increase muscle mass over time, potentially increasing your calorie needs.
- Genetics: Individual metabolic rates can vary significantly due to genetic predispositions. Some people naturally burn more calories at rest than others, even with similar body composition.
- Hormonal Fluctuations: Conditions like hypothyroidism (underactive thyroid) can significantly lower BMR, while hyperthyroidism can raise it. Hormonal changes related to menstrual cycles can also cause temporary fluctuations in metabolism and appetite.
- Thermic Effect of Food (TEF): Digesting and absorbing food requires energy. Protein has a higher TEF than carbohydrates or fats, meaning your body burns more calories processing protein. While included in some BMR formulas, the precise impact can vary.
- Environmental Temperature: Your body expends energy to maintain its core temperature. In very cold or very hot environments, metabolic rate can increase to help regulate body temperature, slightly altering TDEE.
- Recent Exercise and NEAT: Non-Exercise Activity Thermogenesis (NEAT) includes all calorie expenditure outside of sleeping, eating, and planned exercise – think fidgeting, walking around, household chores. High NEAT can significantly boost TDEE. Also, the lingering metabolic effect after a strenuous workout (EPOC) can temporarily increase calorie burn.
- Age-Related Metabolic Changes: Metabolism naturally tends to slow down slightly with age, partly due to a potential decrease in muscle mass if not actively maintained.
Frequently Asked Questions (FAQ)
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to function (breathing, circulation, etc.). TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through all physical activity, including exercise and daily movements (NEAT). TDEE is your estimated daily calorie need for maintenance.
Is the Mifflin-St Jeor equation the most accurate for everyone?
The Mifflin-St Jeor equation is widely considered one of the most accurate for the general population. However, individual metabolic rates can vary due to genetics, body composition, and health conditions. For highly specific needs or medical conditions, consulting a healthcare professional or registered dietitian is recommended.
What if my activity level changes frequently?
If your activity level fluctuates significantly week-to-week, it's best to take an average of your activity levels over a longer period (e.g., a month) or use a multiplier that represents your most consistent state. Alternatively, recalculate your TDEE weekly if your activity changes dramatically.
Does sleep affect my calorie needs?
While sleep is when your BMR is measured, insufficient sleep can disrupt hormones that regulate appetite (ghrelin and leptin), potentially increasing hunger and affecting your overall TDEE indirectly by influencing your activity and food choices. However, the direct impact on TDEE is less significant than activity level.
Can I use pounds and feet/inches instead of kg and cm?
Our calculator specifically uses kilograms (kg) for weight and centimeters (cm) for height. You'll need to convert your measurements before entering them. To convert pounds to kg, divide by 2.205. To convert feet and inches to cm, multiply feet by 30.48 and inches by 2.54, then sum them.
How often should I recalculate my TDEE?
It's advisable to recalculate your TDEE every few months, or whenever you experience significant changes in your body weight, activity level, or fitness goals. Significant life events like pregnancy or recovery from illness also warrant recalculation.
Will eating exactly my TDEE prevent weight fluctuations?
It provides a very good estimate, but minor daily fluctuations in weight (0.5-2 kg) are normal due to water retention, food volume, and digestion. Consistent adherence to your calculated TDEE over several weeks is key for observing true weight maintenance.
Does this calculator account for macros (protein, carbs, fat)?
No, this calculator estimates your total daily calorie needs (TDEE). It does not specify the macronutrient breakdown (protein, carbohydrates, fats). Determining the optimal macro split depends on individual goals, dietary preferences, and health status.